How To: Healthy Appetizer – Chilled Pea Soup


Normally when we think of soup, we think of the word “hot.” Winter months have you craving a steaming bowl of butternut squash or mushroom soup.

But it is not winter – in fact this past weekend has felt like summer. We spent our weekend chowing down on all things cold – ice cream, iced coffees, cold salads, and this cold soup.


If your only experience with a cold bowl of soup has been gazpacho, well let me open your eyes to the wonderful world of summer soups. There is no reason to miss out on this delicious appetizer or light lunch just because you don’t want to be sweating over a steamy hot bowl.



I also thought to put together this recipe on a whim when two large bags of frozen peas were found in my freezer (note to self: never go to the grocery store without a list in hand!) I also always have a carton or two of vegetable broth, which helps to whip up a soup in no time.

Campbell’s Canada has recently launched a no salt added ready to use vegetable broth that is also gluten free. Now you know we don’t shun gluten here, but for those suffering from Celiac Disease, this is a very useful product. Needless to say, this carton of broth that Campbell’s so generously gifted us came in handy.


And that is only one of the 5 ingredients needed to create a bowl of minty green goodness. No slaving over a hot stove – simply combine the ingredients, boil and simmer for 5 minutes, puree, chill, and voila. A bowl of delicious and COLD soup in no time flat.


Campbell’s has been so generous and has not only gifted us vegetable broth, but wants to share with all of our readers. The first four people to comment on this post will receive 5 coupons for Campbell’s no salt added ready to use vegetable broth. So you too can easily make this summer soup at home!


Ice cream, popsicles, watermelon, and soup – the foods of summer!



Chilled Pea Soup

Serves 4-6
Dietary Vegetarian
Meal type Soup


  • 2 Cups frozen peas
  • 2 Cups baby spinach leaves (packed)
  • 1/2 cup mint leaves
  • 3 Cups vegetable broth ((1 carton))
  • 1 clove garlic (chopped)
  • salt and pepper (to taste)


This vegetarian chilled soup is a great refreshing option for a hot summer day. It also comes together in about 5 minutes so it's perfect for a quick weekday meal. Serve as an appetizer for dinner or alongside a salad or sandwich for lunch.


1. Add all ingredients to a large stock pot and bring to a boil. Reduce heat, cover, and simmer for about 5 minutes, or until peas are tender.
2. Puree and season with salt and pepper. Place in fridge to chill for a couple hours or overnight. Serve topped with a dollop of Greek yogurt and additional mint if desired.

* Disclosure: The Campbells Company of Canada provided me with the product to develop this recipe.ย 

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